Bread, cereals, rice, pasta, and potatoes are all starchy foods. They are from the food group known as carbohydrates. These types of food are the body’s major source of energy, so they should form the main part of every meal. They also contain useful amounts of fiber, vitamins and, perhaps surprisingly, protein. Sugary foods are also a type of carbohydrates.

Good carbohydrates

There are lots of different types of starchy foods to choose from, but always go for whole grain varieties if you can. Whole grain foods contain more vitamins, minerals, and fiber than processed foods because many nutrients are lost during the refining process.

Bread

The best types of bread are those made from whole wheat flour, as they provide B vitamins, vitamin E, and fiber. White bread still has some vitamins and minerals but is lacking in fiber. There are plenty of interesting varieties to choose from, including:

Tortilla

Pita

Bagels

Soda bread

Rye bread

Foccacia

Ciabatta

Grains and cereals

Grains have been grown throughout the world for centuries. These seeds of cereal grasses are very versatile and also low in fat:

Wheat

Rye

Quinoa

Millet

Buckwheat

Couscous

Bulgur wheat

Rice

Rice is popular in many countries throughout the world and forms an important part of diets in India, China, and Japan. There are many types to choose from:

Long-grain

Short-grain (rice pudding)

Basmati

Arborio (risotto)

Sticky rice (sushi)

Potatoes

There are thousands of potato varieties and certain types are best suited to particular cooking methods, such as roasting, boiling, or mashing. Vitamins and minerals are found in—or just below—the skin, so it is best to serve potatoes unpeeled or scrubbed. The skin is also the best source of fiber.

Fiber

Starchy foods are also a good source of dietary fiber, which is only found in foods that come from plants. High fiber foods include whole wheat bread, brown rice, whole wheat pasta and whole grain breakfast cereals, which mostly contain insoluble fiber. Although the body cannot digest this type of fiber, it helps the passage of other food and waste products through your gut and keeps your bowels working properly. Soluble fiber is found in oats and beans and can be digested by your body.

You should eat 4–6 servings of carbohydrates every day, depending on your age. A serving is 1 slice of bread, a serving of rice or pasta, 1 medium potato, or a bowl of breakfast cereal.